Saturday & Sunday, April 13th & 14th

Super Saturday

“Rene”

7 Rounds for Time

400 meter run

21 walking lunges

15 pullups

9 burpees

*with a weighted vest

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Sunday

Sunday Funday @ 8 am

Open Gym @ 9 - 10 am

Anyone who wants a free workout is welcome to join us!

Joe Kusnitz
Friday, April 12th

Warmup: 15 minutes of:

8 Single arm Seated DB Press,

8 Single Arm Bent-over rows,

12 banded push downs

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Strength: Unstable Bench Press with banded KB’s 6x3

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WOD: Amrap 11:

Power cleans 15 reps @ 135/95,

Power Cleans 15 reps @ 155/105,

Power Cleans 15 reps @ 185/135

Joe Kusnitz
Thursday, April 11th

Warmup: 10 Minutes of:

8 Calorie Ski Erg,

8 Single LegRomainian Deadlift (each side),

8 Split Squats,

8 Slamballs,

8 Supermans

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WOD: Teams of 2 Athletes - For Time:

800 meter run,

30 Thrusters 75/55#,

800 meter run,

30 Thrusters 95/65#,

800 meter run,

30 Thrusters 115/75#

*both athletes must run

**partican bar bell work as needed

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Endurance: Meet at ECF @ 530 am

10 Rounds of:

10 Calorie row,

10 Bench overs,

10 Decline pushups,

1 Dumpster Dash

Joe Kusnitz